Stay Cool & Hydrated This Summer
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Stay Cool & Hydrated This Summer
💧 Start Hydrating Early
Don't wait until you're thirsty. Begin drinking water throughout the day, especially before outdoor workouts.
🏋️ Drink Before, During, and After Exercise
- Before: 16–20 oz of water 2–3 hours before training
- During: 4–8 oz every 15–20 minutes during intense exercise
- After: Replenish fluids lost through sweat
⚡ Replace Electrolytes
Sweat doesn't just remove water—it also depletes sodium, potassium, and other electrolytes. For longer or high-intensity workouts, consider an electrolyte drink.
🌡️ Watch for Signs of Dehydration
Common warning signs include:
- Headache
- Dizziness
- Fatigue
- Muscle cramps
- Dark yellow urine
If you notice these symptoms, stop and rehydrate.
🥒 Eat Water-Rich Foods
Add hydrating foods to your summer nutrition plan:
- Watermelon
- Cucumber
- Strawberries
- Oranges
- Lettuce
👕 Dress for the Heat
Wear light-colored, breathable clothing and train during cooler morning or evening hours when possible.
🚰 Keep a Water Bottle Nearby
Having water within reach makes it easier to sip consistently throughout the day and during workouts.
☀️ Adjust Intensity on Hot Days
High temperatures increase stress on the body. Listen to your coach, pace yourself, and take extra recovery breaks when needed.
Quick Summer Hydration Reminder
Hydration isn't just about performance—it's about safety. Staying ahead of thirst helps you train harder, recover faster, and reduce the risk of heat-related illness.
Elevation CrossFit Tip: Aim for pale yellow urine throughout the day as a simple indicator that you're staying adequately hydrated.